Paused Deadlift
Primary
Back
Secondary
Glutes, Hamstrings, Quadriceps
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Paused Deadlift is a compound hip hinge movement that primarily targets your back. Use for technique work for optimal results.
Everything You Need to Know About the Paused Deadlift
The Paused Deadlift is a intermediate difficulty exercise that targets your Erector spinae and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for technique work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Paused Deadlift
Primary
Secondary
Stabilizers
Paused Deadlift form guide
- 1
Set up for a conventional deadlift.
- 2
Lift bar to just below knee height.
- 3
Pause for 1-3 seconds.
- 4
Maintain position and tension.
- 5
Drive through to lockout.
- 6
Lower with control for optimal results.
What are the best tips for the Paused Deadlift?
Builds strength at weak points.
Improves positional awareness.
Use lighter weight than regular.
Keep back flat during pause.
What are common Paused Deadlift mistakes to avoid?
Not actually pausing.
Hip hinge movements like the Paused Deadlift demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Erector spinae control the movement.
Losing position during pause.
Hip hinge movements like the Paused Deadlift demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Erector spinae control the movement.
Using too much weight.
Loading more weight than you can control on the Paused Deadlift forces compensatory movement patterns that bypass your Erector spinae. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Is the Paused Deadlift right for you?
Intermediate to advanced for optimal results.
How to Program the Paused Deadlift
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4 sets of 4-6 reps. Rest 2 minutes.
What are good alternatives to the Paused Deadlift?
Other Variations
- Paused RDL
- Double-Pause Deadlift
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Paused Deadlift — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use lighter weight.
- Maintain position.